Miso is a traditional fermented soybean paste known for its rich, salty flavour and smooth, peanut butter-like texture. It’s a versatile ingredient that can enhance any dish. Adding it to soups, stews, or even salad dressings will give your meals a distinctive umami taste. Originating in ancient China, miso has evolved over centuries with many variations available today that range from light and sweet, to dark and savoury. Authentic miso is made by fermenting soybeans, often combined with grains like rice or barley, salt, water, and koji—creating a beneficial mould that drives the fermentation process.
BENEFITS
Like many traditional and fermented foods, miso has a robust nutrient profile. It’s a good source of minerals such as zinc, manganese, phosphorus, iron, and copper. It also provides B vitamins, protein, fibre, and probiotics.
Miso undergoes a natural fermentation process that produces enzymes, specialised proteins that help to break down nutrients into simple, more easily digested forms. These enzymes effectively begin the digestion process even before miso reaches the digestive tract, breaking down nutrients to make them easier for your body to absorb.
Fermentation further increases the bioavailability of nutrients by deactivating naturally occurring anti-nutrients like phytates, which can hinder mineral absorption. Anti-nutrients can also be reduced in plant foods by soaking, sprouting, and cooking.
Miso also provides probiotics, which are the beneficial bacteria residing in the digestive tract. These helpful microbes can strengthen the gastrointestinal system, decrease inflammation, and minimize leaky gut—which helps to protect against chronic health conditions.
When it comes to purchasing soy products, quality matters. Conventional soy is heavily sprayed with pesticides, so it’s important to opt for organic miso.
Vegan Miso Mac 'N' Cheese
Miso gives this vegan mac ‘n’ “cheese” that sharp kick of flavour without the sharp cheddar. Indulge in the ultimate comfort food.
- Soak the cashews in a bowl of boiling water for 30 minutes. Discard soaking water afterwards.
- In the meantime, combine coconut oil, almond milk, arrowroot starch, nutritional yeast, garlic powder, and turmeric powder in a small pot. Bring to a gentle boil, then reduce heat to low-medium. Simmer for 5–10 minutes, until the sauce thickens.
- Remove the pot from the heat and allow the sauce to cool down for 5–10 minutes.
- Transfer the sauce, miso, and soaked cashews to a blender.
- Blend on medium-high speed until the sauce is completely smooth.
Note: Careful, it might be hot! - Pour the sauce over cooked macaroni and enjoy.
